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SATURDAY, NOVEMBER 01, 2014

Workout of the Day: Monday 6-13-11

WOD 1: Complete as many rounds as possible in 15 minutes of:

1 Rope Climb
10 Ring Dips
15 Wall Ball (20/15)

~ Sub 10 pull ups for 1 rope climb today! E group add weight to the dips and go 25/20 on Med Balls.

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WOD 2: Overhead Squat 3 – 3 – 3

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$$: Max consecutive double unders, record score!





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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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